When spring is in the air, you might think fresh and fruity. But autumn invokes other flavors, spicy or savory, always warm. This sage pumpkin soup will warm you.

For those chilly fall evenings, this sage pumpkin soup will hit the spot. It’s hearty, savory, and super flavorful. While you can use canned pumpkin, it will taste best with fresh. And it’s easy to make.

Benefits of Sage Pumpkin Soup

Pumpkin is an excellent source of Vitamin A, which is necessary for clear skin and sharp eyesight. It also contains fiber, which aids in digestion and helps you feel satisfied. Pumpkin adds about 3 grams of fiber per cup, yet only 50 calories per cup.  

While pumpkin is often mistakenly assumed to be sweet, it is actually very low in sugar and low glycemic. (It doesn’t taste sweet at all – it’s the spices and sweeteners typically added to it that make it sweet). If you’re trying to lose weight, consider adding more fresh pumpkin to your diet. Pumpkin seed oil is another good choice.

Sage is known for its ability to improve the memory and boost the mood.

Ginger is a powerful anti-inflammatory that also aids in digestion and supports a healthy immune system.

Ready to dig in?

Sage Pumpkin Soup

Cook Time: 45 min
Total Time: 1 hour
Serves 6


3-4 pound sugar pumpkin* OR 30 oz pumpkin puree

1 Tbsp. olive oil

1 large yellow onion, diced

3 cloves garlic, chopped

1 tsp. fresh ginger, peeled and minced

2 sage leaves, sliced thin

1 quart vegetable broth

2 tsp. fresh lemon juice

1/2 tsp. salt, or more to taste

1/4 tsp. black pepper, or more to taste

  1. If using fresh pumpkin: Fill a pot with a steamer basket with a couple inches of water and set it on the stovetop over high heat to boil. Cut off and discard the top stem of the pumpkin, slice in half, scoop out and discard (or reserve for another use) the seeds. Slice each pumpkin half into 1-inch thick pieces. Arrange pumpkin pieces flat in steamer basket, place in the pot over the boiling water, reduce to medium heat, cover, and cook for 15 minutes, or until pumpkin is easily pierced with a fork. (You may have to do in two batches, depending on size of pumpkin and steamer basket). Allow to cool, then peel and discard skin. Chop into chunks. Measure out 30 oz. If you have excess, reserve the rest for another use.
  2. Make the soup: In a large pot over medium heat, add the olive oil. When hot, add the onion and cook for 5 minutes, stirring occasionally. Next, add the garlic, ginger, and sage, allowing to cook for another 5 minutes, stirring occasionally.
  3. Then, add in the chopped pumpkin or pumpkin puree and vegetable broth. Stir well. Bring to a boil, then reduce heat to medium low, cover, and simmer for 20 minutes.
  4. Stir in lemon juice, salt and pepper, then use an immersion blender, or in batches, a regular blender, to puree into a soup.  Finally, add additional salt and pepper as needed, to taste.
  • Sugar pumpkin is not sweet, but that is what the “cooking” version is called in stores.
  • Pour soup into pint size mason jars for an easy, single serve grab and go lunch. Pair it with a salad or rainbow bowl.

Soup should last up to 7 days.

Looking for a pumpkin dessert, too? Try my Pumpkin Cheesecake with Maple Soaked Pecans. Yum!


About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.

She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.

Check out her site, www.mariamarlowe.com, or follow her on  Instagram @MariaMarlowe and Facebook for more healthy recipes.